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Wash Day Cajun Lentils and Rice - Recipe and Nutrition Facts
95

Wash Day Cajun Lentils and Rice Recipe

Wash Day Cajun Lentils and Rice has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Vitamin C and Folate.

The food contains 47.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 11.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Cajun cuisine. Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 95, for Wash Day Cajun Lentils and Rice, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat8%
 Calories from Carbs74%

Why this is good for you

  • High in Protein
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Dietary Fiber
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1.4 IU0%Mid 40%Average
Retinol0 mcg
Vitamin C18.6 mg30.9%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1 mg5.2%Mid 40%Average
Vitamin B60 mg
Folate36.4 mcg9.1%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.34 mg3.4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium15.8 mg1.6%Bottom 30%Low
Iron1 mg5.7%Mid 40%Average
Magnesium25.4 mg6.4%Top 30%High
Phosphorus77.3 mg7.7%Mid 40%Average
Potassium212 mg6.1%Mid 40%Average
Sodium7.9 mg0.3%Bottom 10%Very Low
Zinc0.69 mg4.6%Mid 40%Average
Copper0.34 mg17.2%Top 10%Very High
Manganese0.69 mg34.4%Top 10%Very High
Selenium3.8 mcg5.4%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate16.2 g5.4%Mid 40%Average
Dietary Fiber2.3 g9.3%Top 30%High
Starch0 g
Sugars1.9 g
Sucrose0.3 mg
Glucose0.7 mg
Fructose0.7 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4 g8%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.3 mg
Glutamic Acid0.7 mg
Glycine0 mg
Proline0 mg
Serine0.3 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.76 g1.2%Bottom 30%Low
Saturated Fat0.1 g0.52%Bottom 30%Low
Monounsaturated Fat0.3 g
Polyunsaturated Fat0.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water52.9 g
Ash0.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 248 Calories from Fat 20

% Daily Value *

Total Fat 2.2 g 3.4%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 23 mg 1%

Total Carbohydrates 47.1 g 15.7%

Dietary Fiber 6.8 g27.2%

Sugars 5.5 g

Protein 11.6 g 23.2%

Vitamin A 0.1% Vitamin C 90%

Calcium 4.6% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/wash-day-cajun-lentils-and-rice-465651 Embed Table:

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